Is Milk the Best Source of Calcium?

India drinks milk... A lot of it. 

In fact, we are the largest producers and consumers of milk in the world. Per person, India consumes ~427 grams of milk daily. The global average? Just 310 grams. 

And yet… India contributes 25% of the world’s osteoporosis cases nearly 5 crore out of 20 crore globally, despite having less than 18% of the world’s population. 

So something doesn’t add up. 

Here’s the uncomfortable truth Milk having calcium does not automatically mean strong bones. Why?

 1. Acid load 

↳  Our typical morning routine milk, tea, breakfast increases the body’s acid load. When blood pH drops below its ideal 7.4, the body pulls calcium, magnesium, and phosphorus from bones to neutralize it. Result? Calcium loss, not gain. 

2. Poor absorption 

↳  Many people are unknowingly lactose intolerant. Bloating, gas, discomfort after milk and relief when milk is stopped are clear signs. If you can’t digest it, you can’t absorb its calcium. 

3. Vitamin D deficiency 

↳  Nearly 80–90% of Indians are Vitamin D deficient. Without Vitamin D, calcium absorption and bone strengthening simply don’t work regardless of how much milk you drink. 

Now the biggest myth to bust 

Milk contains only ~120 mg calcium per 100 g. Compare that with 

↳ Green leafy vegetables: 200+ mg 

↳ Almonds: 250+ mg 

↳ Tofu: 350–680 mg 

↳ Chia / Sabja seeds: ~630 mg 

↳ Sesame seeds (til): ~975 mg per 100 g 

The calcium you get from 100 ml of milk can be matched by less than 2.5 teaspoons of sesame seeds. Milk has calcium- yes. But believing milk alone builds strong bones? That illusion needs to go. Shift your focus to seeds, leafy greens, almonds, tofu, and fix absorption not just intake. Strong bones are built by biology, not by beliefs. 

Courtesy: Dr. Pramod Tripathi